Week 6, Day 2, "Jason" 2/23/2010

Modified:
100 Empty Squats
5 Pull-Ups (Replacing Muscle-ups)
75 Empty Squats
10 Pull-Ups
50 Empty Squats
15 Pull-Ups
25 Empty Squats
20 Pull-Ups

Jeremy: 9:25
Keri: 11:50 (NO pull-ups-Replaced with Double # of Push-Ups)
Kevin: 15:28
Adam: 12:48 (NO pull-ups-Replaced with Double # of Push-Ups)

Angie:(our newest participant)
20 Empty Squats
5 Push-Ups
15 Empty Squats
10 Push-Ups
10 Empty Squats
15 Push-Ups
5 Squats
20 Push-Ups
(+30 extra squats, 30 sit-ups, 15 Intervals of body planks)

Week 6, Day 1, "The Cowboy" (Not a real Crossfit WOD)

Created By; Jeremy Webb
3 ROUNDS FOR TIME
100 Meter Sprint
100 Meter Backpeddle
15 Kettle Bell Swings
20 Sit-Ups
20 Push-Ups
10 Pull-Ups

Adam: Disabled List
Jeremy: 45 lb KB 10:10
Kevin: 40 lb KB 11:27
Brian: 35 lb KB 12:09
Keri: 35 lb KB 11:57

Week 5, Day 4, 2/20/2010 "Fran"

21 Push Press
21 Pull Ups
15 Push Press
15 Pull Ups
9 Push Press
9 Pull Ups

Times Later...
Jeremy 12:43
Adam
Kevin
Brian

Week 5; Day 3, 2/18/2010: "Jeremy"

21 Empty Squat (full)
21 Burpees
15 Empty Squat (full)
15 Burpees
9 Empty Squat (full)
9 Burpees
Finish:
200 Meter Sprint
200 Meter Backpeddle

Adam: 4:59
Keri: 4:31
Kevin: 4:49
Jeremy: 4:27

Week 3, Day 3, 2/3/2010 "Kelly"

400 Meter Run
30 Reps Box Jump
30 Wall Balls (12lb)

Adam 17:36
Kevin 17:00
Brian 19:40
Keri 20:50

Jeremy (traveling..punked out)

Week 3, Day 2, 2/2/200 "Griff"

For Time:
800 meter forward
400 meter reverse

Adam 15:19
Kevin 12:09
Keri 20:50

Jeremy (New Orleans; on Canal Street) 12:36

Brian 14:42 (on eliptical)

Week 3; Day 1; 2/1/2010 "Annie" Modified

50 Ropes
50 Sit-ups
40 Ropes
40 Sit-ups
400 Meter Run or Suicide
30 Ropes
30 Sit-ups
20 Ropes
20 Sit-ups
400 Meter Run or Suicide
10 Ropes
10 Sit-ups

Adam 10:03 Suicide
Kevin 11:04 Suicide
Jeremy 11:13 400 Meter Run
Brian 21:36 400 Meter Run

Week 2; Day 6; Saturday 1/30/2010 "Linda" a.k.a. 3 bars of death

Linda, done by Gillian ...[wmv][mov]


10/9/8/7/6/5/4/3/2/1 Reps of
Dead Lift 225lb
Bench 135lb
Clean 135lb
 
Adjusted
135lb Dead Lift
115lb Clean
 
Attending Today:
Adam
Brian
Keri
Kevin
Jeremy

Week 2; Day 3; Wednesday 1/27/2010 "Elizabeth" Modified

Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]


135 Lb Clean 21 Reps
Dips 42 Reps
135 Lb Clean 15 Reps
Dips 30 Reps
135 Lb Clean 9 Reps
Dips 18 Reps
 
Group did Power Clean
Jeremy 1st Set 135 lbs last 2 @ 115 lbs
Kevin, Adam, Brian
All Sets 115 lbs
 
This night was tough due to the repeat days of Thrusters. In hind sight Clean would have been much easier then Power Clean.

Week 2; Day 2; Tuesday 1/26/2010 "Jackie"

1000 Meter Row
45 LB Thrusters 50 reps
Pull-ups 30 Reps

Jeremy (completed on digital row: Setting 10 Time 4:49) total time ~13.00
Adam, Keri, and Kevin (completed @ Heath HS Weight room) weighted row (30 lbs) total time ~21:00

attached are photos of the High School wieght room we used on Tuesday.....Nice huh!

Week 2; Day 1: "Karen"

Thruster tri-panel...[mov][wmv]

150 Thrusters w/ 40 lb barbell (time not recorded)

Adam: 150 reps
Brian: 125 reps
Kevin: 150 reps
Kerry: 100 reps
Jeremy: 150 reps
Wesley: 150 reps

We had a full garage tonight with 6 working out. Looking forward to more joining over the coming weeks.

Day 4: "Ewa" (not a real Crossfit W.O.D., 1-22&23-2010

4 Rounds for Time

75 lb Thrusters 10 Reps

10 Hanging Knees to Elbows

20 Steps Walking Lunge

75 lb Push Press 10 Reps

Adam (1-22-2010): 17:52 (75 lbs, 75 lbs, 65lbs, 45lbs)

Jeremy (1-22-2010): 15:22 (75 lbs All)

Kevin (1-23-2010): 16:12 (75 lbs, 75 lbs, 55 lbs, 55lbs)

Brian (1-23-2010): 17:14 (65 lbs, 65 lbs, 65 lbs, 55 lbs)

Day 3, "Nancy", 1/21/2010

Today we tackled "Nancy" on an individual basis:

Nancy...[wmv][mov]
5 Rounds for time

400 Meter Run
95 lb overhead squat 15 reps

Adam & Jeremy completed workout together (time will be a little off due to shared squat)

Adam ~26:36 Overhead Squat weight (65lbs, 65lbs, 65lbs, 65lbs, 95lbs)
Jeremy ~26:36 Overhead Squat weight (95lbs ALL SETS)
Kevin ~20:00 Squat Weight (Olbs, 5 sets of 20) + 50 sit-ups
Brian : ~17:48 Squat Weight (weighted bar) 400 Meter Run (elliptical)

Day 2; "Helen" Wednesday 1/20/2010

Helen...[wmv] [mov

3 Rounds for time



400 Meter Sprint

Kettle Bell Swings 21 Reps

12 Pull-ups



Adam (25 lb, 25 lb, 30 lb) Swings : 20:17
Brian (25 lb All) Swings: 21:15
Kevin (30 lb, 30 lb, 40 lb) Swings: 21:00
Jeremy (40 lb All) Swings: 16:36

Day 1: "Angie" (modified), 1/18/2010

Angie, Chris Spealler ...[wmv][mov]

50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Adam (30 Pull) 15:58
Brian (25 All) 15:48
Jeremy (50 All) 15:49
Kevin (50 All) 19:00
Wesley (50 All) 19:00